The emphasis here should be to use the front leg as much as possible. The back leg is more for stabilization.Remember there should be a 3 second pause at the bottom of each lunge just like a box squat! Make sure to keep tension in the front leg once your knee touches the ground.

Coaching Tips: Keep good flat back discipline on the db ground to overhead! It is easy to let yourself slip and start rounding your back. If you drop the weights from anywhere above your knee its a 5 burpee penalty. Practice kipping the ring dips before you start, those will be a big help on this one.

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 3 – 7 rounds.

Scale up: Ring Dips instead of Push Ups

Coaching Tips: The ring push ups are going to get hard fast, but fight for finishing larger sets anyway. Be sure to use your hips on the cleans otherwise your arms are going to get very tired quickly. A lot of time can be made up on the runs if you can push the pace.